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Meat & poultry · Nutrition facts

Raw Beef, Shoulder Pot Roast or Steak, Boneless, Lean Only

123 calories and 21.6 g of protein per 100 g. Reported fiber: 0 g.

USDA SR LegacyPublished Apr 2019

Know what you’re comparing.

Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw

Source category
Beef Products
Nutrition basis
Per 100 g
Source record
USDA FDC 169480
Publication date
Apr 2019

On a 100 g basis, this record has more protein than 58% of 3,770 other complete meat & poultry profiles.

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The source matters

SR Legacy is USDA’s final historical reference release from 2018. It combines analyses, calculations, and literature. The publication date in FoodData Central is not the date every nutrient was measured.

Read about this dataset
Your portion, your numbers
139calories
in 113 g
NutrientAmountDaily value
Protein24.5 g—
Carbohydrate0 g0%
Fat4.6 g6%
Fiber0 g0%
Total sugars0 g—
Sodium82 mg4%
Saturated fat1.9 g9%
Potassium451 mg10%
Calcium14 mg1%
Iron2.98 mg17%
Magnesium28 mg7%
Vitamin C0 mg0%
Vitamin D0 µg0%
Estimated energy from macros
Protein 70%Carbs 0%Fat 30%

Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.

Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.

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What else fits your plate?

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Same broad food category

This food: 35.2 g protein in 162.6 g. Choices below have more on this basis.

These are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.

Reported variation in the reference data

A food is more than one number.

Where the source reports a minimum and maximum, you can see that range alongside the displayed value.

NutrientDisplayed valueReported minimumReported maximumData points
Vitamin K (phylloquinone)Per 100 g1.5 ug0.5 ug3.1 ug12

These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.

All 106 reported nutrient values Per 100 g
NutrientAmountUSDA identifier
Water73.17 g1051
Energy123 kcal1008
Energy516 kj1062
Protein21.64 g1003
Total lipid (fat)4.09 g1004
Ash1.13 g1007
Carbohydrate, by difference0 g1005
Fiber, total dietary0 g1079
Sugars, Total0 g2000
Calcium, Ca12 mg1087
Iron, Fe2.64 mg1089
Magnesium, Mg25 mg1090
Phosphorus, P236 mg1091
Potassium, K399 mg1092
Sodium, Na73 mg1093
Zinc, Zn6.86 mg1095
Copper, Cu0.074 mg1098
Manganese, Mn0.013 mg1101
Selenium, Se24.1 µg1103
Vitamin C, total ascorbic acid0 mg1162
Thiamin0.09 mg1165
Riboflavin0.212 mg1166
Niacin4.618 mg1167
Pantothenic acid0.795 mg1170
Vitamin B-60.583 mg1175
Folate, total3 µg1177
Folic acid0 µg1186
Folate, food3 µg1187
Folate, DFE3 µg1190
Choline, total73.5 mg1180
Betaine14.3 mg1198
Vitamin B-122.76 µg1178
Vitamin B-12, added0 µg1246
Vitamin A, RAE2 µg1106
Retinol2 µg1105
Carotene, beta0 µg1107
Carotene, alpha0 µg1108
Cryptoxanthin, beta0 µg1120
Vitamin A, IU6 iu1104
Lycopene0 µg1122
Lutein + zeaxanthin0 µg1123
Vitamin E (alpha-tocopherol)0.18 mg1109
Vitamin E, added0 mg1242
Vitamin D (D2 + D3), International Units1 iu1110
Vitamin D (D2 + D3)0 µg1114
Vitamin D3 (cholecalciferol)0 µg1112
Vitamin K (phylloquinone)1.5 µg1185
Fatty acids, total saturated1.653 g1258
SFA 4:00 g1259
SFA 6:00 g1260
SFA 8:00 g1261
SFA 10:00 g1262
SFA 12:00 g1263
SFA 14:00.104 g1264
SFA 16:00.933 g1265
SFA 17:00.048 g1300
SFA 18:00.56 g1266
SFA 20:00 g1267
SFA 24:00.007 g1301
Fatty acids, total monounsaturated2.086 g1292
MUFA 14:10.024 g1274
MUFA 16:10.146 g1275
MUFA 17:10.04 g1323
MUFA 18:11.874 g1268
MUFA 18:1 c1.683 g1315
MUFA 18:1-11 t (18:1t n-7)0.127 g1412
MUFA 20:10.001 g1277
MUFA 22:10 g1279
Fatty acids, total polyunsaturated0.296 g1293
PUFA 18:20.245 g1269
PUFA 18:2 n-6 c,c0.231 g1316
PUFA 18:2 CLAs0.013 g1311
PUFA 18:30.001 g1270
PUFA 18:3 n-3 c,c,c (ALA)0.001 g1404
PUFA 18:40 g1276
PUFA 20:2 n-6 c,c0 g1313
PUFA 20:40.05 g1271
PUFA 20:5 n-3 (EPA)0.001 g1278
PUFA 22:5 n-3 (DPA)0 g1280
PUFA 22:6 n-3 (DHA)0 g1272
Fatty acids, total trans0.191 g1257
Fatty acids, total trans-monoenoic0.191 g1329
TFA 18:1 t0.191 g1304
Cholesterol65 mg1253
Tryptophan0.248 g1210
Threonine0.98 g1211
Isoleucine0.947 g1212
Leucine1.791 g1213
Lysine1.947 g1214
Methionine0.631 g1215
Cystine0.23 g1216
Phenylalanine0.844 g1217
Tyrosine0.767 g1218
Valine1.001 g1219
Arginine1.455 g1220
Histidine0.714 g1221
Alanine1.251 g1222
Aspartic acid1.992 g1223
Glutamic acid3.524 g1224
Glycine0.964 g1225
Proline0.891 g1226
Serine0.85 g1227
Hydroxyproline0.109 g1228
Alcohol, ethyl0 g1018
Caffeine0 mg1057
Theobromine0 mg1058

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